Squat & Development
A. Warmup with crawls, hip activations and squat practice
B. Strength: Squat
Option 1 (if you have a BB & plates)
Back Squat, 6 sets of 5 repetitions, rest 1:45
Option 2 (no BB & plates, or limited)
Goblet Squat (hold KB/DB/odd object) – 6 sets of 5 repetitions at 33X1 tempo*, rest 1:45
*Tempo (33X1): 3 seconds lowering, 2 seconds pause in bottom, explode up, 1 second at top to reset breath.
Lower Body Superset: (Complete one set of first movement, rest, then set of next movement, rest. Repeat until you have done 3 sets total.)
C1. DB Step Down (use a shorter surface!)
3 sets of 12 reps per leg, rest 30 seconds
Slow & controlled as you lower back to the floor.
C2. Goblet Style Split Squat, 3 sets of 8 reps per leg, rest 30 seconds
Metabolic Conditioning
13 min AMRAP (as many rounds/reps as possible)
Buy in of 800m run
then complete AMRAP of
5 deadlifts (245/165 or whatever weight you have)
15 situps (may use an abmat)
50 mountain climbers (total)
E. Cooldown
Gentle hip & spine ROM & box breathing
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